This skinny stir-fry is chock full of broccoli, pea pods, carrots, cabbage, onions and lean chicken breasts. Each huge, fiber rich serving has 264 calories, 6 grams of fat and 7 Weight Watchers POINTS PLUS. You'll be so satisfied with this dish just the way it is but it can be served over brown rice or noodles, if desired.
Ingredients for Stir Fry:
2 cup broccoli florets, cut in half, see shopping tip
2 cups Chinese pea pods (snow peas) sliced in half
1¾ cups cooked chicken breast, diced
1 tablespoon vegetable, canola or olive oil
3 tablespoons water for stir frying
⅓ cup plus reduced-sodium soy sauce
2 tablespoons brown sugar
2 tablespoons rice vinegar
2 teaspoons ginger (from a jar), see shopping tip
Fresh ground black pepper, to taste
1. First prep all vegetables and dice the chicken. Set aside.
2. In a small bowl, add all sauce ingredients and mix until well blended. Set aside.
3. Coat a large nonstick wok or pan with cooking spray. Heat 1 tablespoon of oil in pan. Add broccoli, onions and carrots and water. Saute over medium-high heat for 3-5 minutes until broccoli is soft. Add cabbage and chicken. Saute another 2 minutes until soft. Turn down to medium heat, stir in pea pods and sauce mixture. Stir fry for about 2 minutes until all heated through. Stir constantly to blend everything.
4. Store any leftovers in the fridge for a few days.
Makes 4 servings. (each serving, 2 cups)
Healthy Benefits
Broccoli is a star member of the cruciferous family which is believed to help protect against cancer. It's a super source of vitamin C, folate, vitamin B6 and fiber.
Cabbage is a nutrient dense, low calorie, food that provides an excellent source of vitamin C, potassium, folic acid, B6, biotin, calcium, and a respectable amount of fiber. In addition, studies have shown that cabbage has anticancer benefits.
Shopping Tips
Broccoli florets are sold in bags in the produce department.
Ginger, from a jar, is sold in the produce section where garlic in the jar, is displayed.
Weight Watchers (old points) 5
Weight Watchers POINTS PLUS 7
SKINNY FACTS: for 1 (2 cup) serving
264 calories, 6g fat, 24g protein, 34g carbs, 7g fiber, 792mg sodium, 15g sugar
Note:
1. The nutrition facts were calculated on Spark People.com.
2. The Weight Watchers POINTS were calculated on CalculatorCat.com.
For more Skinny Kitchen recipes, please join me at: http://www.skinnykitchen.com
Follow Nancy Fox on Twitter: www.twitter.com/skinnykitchen
Our 2024 Coverage Needs You
It's Another Trump-Biden Showdown — And We Need Your Help
The Future Of Democracy Is At Stake
Our 2024 Coverage Needs You
Your Loyalty Means The World To Us
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
The 2024 election is heating up, and women's rights, health care, voting rights, and the very future of democracy are all at stake. Donald Trump will face Joe Biden in the most consequential vote of our time. And HuffPost will be there, covering every twist and turn. America's future hangs in the balance. Would you consider contributing to support our journalism and keep it free for all during this critical season?
HuffPost believes news should be accessible to everyone, regardless of their ability to pay for it. We rely on readers like you to help fund our work. Any contribution you can make — even as little as $2 — goes directly toward supporting the impactful journalism that we will continue to produce this year. Thank you for being part of our story.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
It's official: Donald Trump will face Joe Biden this fall in the presidential election. As we face the most consequential presidential election of our time, HuffPost is committed to bringing you up-to-date, accurate news about the 2024 race. While other outlets have retreated behind paywalls, you can trust our news will stay free.
But we can't do it without your help. Reader funding is one of the key ways we support our newsroom. Would you consider making a donation to help fund our news during this critical time? Your contributions are vital to supporting a free press.
Contribute as little as $2 to keep our journalism free and accessible to all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
As Americans head to the polls in 2024, the very future of our country is at stake. At HuffPost, we believe that a free press is critical to creating well-informed voters. That's why our journalism is free for everyone, even though other newsrooms retreat behind expensive paywalls.
Our journalists will continue to cover the twists and turns during this historic presidential election. With your help, we'll bring you hard-hitting investigations, well-researched analysis and timely takes you can't find elsewhere. Reporting in this current political climate is a responsibility we do not take lightly, and we thank you for your support.
Contribute as little as $2 to keep our news free for all.
Can't afford to donate? Support HuffPost by creating a free account and log in while you read.
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. Would you consider becoming a regular HuffPost contributor?
Dear HuffPost Reader
Thank you for your past contribution to HuffPost. We are sincerely grateful for readers like you who help us ensure that we can keep our journalism free for everyone.
The stakes are high this year, and our 2024 coverage could use continued support. If circumstances have changed since you last contributed, we hope you'll consider contributing to HuffPost once more.
Already contributed? Log in to hide these messages.
